COMPLETED COVID TREATMENT

WHAT NEXT?
POST COVID CARE
PROF NIBEDITA PANI
DEPT OF ANASTHESIOLOGY AND
CRITICAL CARE
SCB MEDICAL COLLEGE,CUTTACK
 INTRODUCTION
• If you have just recovered from COVID-19 or
returned home from the hospital, you have
already won the war. Pat yourself and get
ready for some smaller battles as you get back
to your routine life.
 After COVID-19 treatment, you may still
experience some symptoms such as:
• Low energy levels and fatigue

• Difficulty breathing, and becoming breathless with even a little bit of

physical exertion
• Chest congestion and a lot of phlegm
• Cough with phlegm
• Poor appetite and/or changed taste in the mouth
• Headaches
• Difficulty remembering things and poor concentration
• Anxiety
• Difficulty falling asleep
• Fear of relapse or a family member contracting the illness
• Nightmares or bad memories of your time in the hospital
 How to manage the after effects of
COVID-19

• What to do for post-COVID fatigue

• What to do if you have a cough and too much mucus
• What to do if you have chest congestion
• How to deal with anxiety in post-COVID-19 patients
• What to do if you are feeling breathless
• Post-COVID diet: what to eat after COVID-19
• How to resume normal physical activity and exercise after
COVID-19
• When to see a doctor
• Takeaways
 Fatigue
• Fatigue is a common sign of viral infection. This
is because the body diverts a lot of energy from
the normal body processes to the infection.
Some patients with COVID-19, however, report
feeling extremely fatigued—a symptom that can
continue for a little while after they beat the
disease.

• You can try these six tips to deal with fatigue

after COVID-19:
 What to do for post covid fatigue?
• 1-Make a new timetable with your current energy levels in mind.
Plan meticulously
• 2-Reorganise your space/office/desk to reduce energy
consumption.
• 3-Be honest about how much you can take, and the things that
need your input. Assign a priority to the tasks you set for yourself.
• 4-Go slow: pace yourself
• 5-Don't overlook how you are feeling
• 6-Eat energy-boosting foods
Bananas, apples, oranges (or freshly squeezed orange juice), goji
berries and sweet potato are great for getting energy quickly. You can
also add a little bit of honey to warm lemon water and drink that for a
quick pick-me-up. When you are feeling really low energy, sipping on
water can be surprisingly helpful. Try it.
 What to do if you have a cough and
too much mucus?
• How to manage a dry cough

• 1-Drink lots of fluids. This should include warm drinks like an infusion of
tulsi leaves in boiled water or honey and lemon in warm water.
• 2-Try to avoid alcohol, sugary drinks and coffee for some time, as these
can cause dehydration.
• 3-Sip on water throughout the day—don't gulp several glasses at a time,
sip slowly and frequently.
• 4-If you don't have water or anything else to drink nearby, try swallowing
your saliva a few times. This can help if you need cough or your throat is
very dry.
• 5-Inhale steam for 10-15 minutes, two to three times a day. You can also
keep a humidifier in your room if the weather is dry and/or cold.
How to manage a productive cough or
cough with sputum?
• 1-Steam inhalation can loosen the phlegm and help it to come out.
Take steam twice or thrice a day, for about 15 minutes each time.
• 2-Phlegm can cause congestion in the chest or nose. This may
disrupt your sleep—which, in turn, could adversely affect you
recovery.
• 3-Try sleeping on one side rather than flat on your back. You could
also sleep in the high side-lying position (on one side, with your
head raised on multiple pillows).
• 4-Drink lots of fluids, including high-protein and high-energy drinks
like bone broth, and vegetables and lentil soup.
• 5-You can also drink kadha made by boiling ginger, tulsi and black
pepper in water for 5-7 minutes.
 What to do if you have chest congestion?

• Exercise to ease chest congestion

• 1-Active cycle of breathing: This is a multi-step breathing exercise

that may help some former COVID-19 patients to expel phlegm
and chest congestion. Here's how to do it:
• 2-Sit comfortably in a chair. Relax your shoulder by pushing them
down and away from your ears. Take two or three number breaths
to get comfortable.
• 3-Now, take three or four belly breaths: place one hand on your
chest and the other on your tummy. Breathe in through nose. Try
to fill your stomach (rather than chest) with air.
• 4-Now expel your breath in two huffs: imagine you are trying to
fog up a mirror to clean it. Use your chest and stomach muscles to
breathe out slightly forcefully.
 Position for congestion
• 1-You could try one of these positions for draining the lungs:

• 2-Lie down on your right side with one or two pillows under your hips. You can
also increase the number of pillows to three, drain the lower lobes (sections) of
the lungs.
• 3-Lie down on your right side with two or three pillows under your head. Cross
your left arm over your chest if this feels comfortable.

• When you should not assume these positions:

• You are feeling nauseous

• There's blood in your phlegm

• You feel dizzy
• You have acid reflux or heartburn
• The position makes you breathless
 How to deal with anxiety in post-
COVID-19 patients?
• Stop watching the news about the pandemic if it makes you unhappy or
anxious in any way.
• If this is not possible, limit your exposure to news to only a few minutes a
day and only reliable channels, newspapers or news sites.
• Take up meditation or yoga to de-stress and jumpstart your physical
recovery.
• Practise relaxation techniques such as:
• Visualisation: Imagine you are in a place you really like. It could your
mom's kitchen, a favourite holiday spot, your favourite library. Really
think about the details of this place: what does it smell like, what can you
see, is it cosy here breezy.
• Ground yourself: Engage all five senses, to really become present in the
moment. List five things you can see, four you can hear, three you can
touch, two you can feel and one you can taste.
• Stay connected with friends and family over the phone and video calls.
 What to do if you are feeling
breathless?
• Shortness of breath is one of the more serious symptoms of COVID-
19—the infection can reach the air sacs (alveoli) and cause
inflammation and fluid build-up in the lungs (pneumonia).

• Some of the breathing difficulties may persist in the post-treatment

recovery phase of COVID-19 as well. The reason: COVID-may cause
a pulmonary embolism (blockage in the tiny blood vessels of the
lungs, by blood clots and debris that is left behind a a hyperactive
immune response) and/or post-COVID lung fibrosis (scarring of lung
tissue) in some patients.

• There are at least two ways you can manage breathlessness after
COVID-19:
 Breathing positions
• By assuming breathing positions

• By doing some breathing exercises

• Let's look at them one by one.

• Breathing positions

• These aren't difficult or even challenging positions. The point is to

make you comfortable, and help you get as much air into your lungs
as possible. Try one of these positions anytime you feel breathless:
 Breathing positions
• Seated upright: Sit comfortably but upright in a chair
or sofa.
• Relax your shoulder by lifting and dropping them once
or twice —or simply try to increase the distance
between your ears and shoulders.
• Place your hands in your lap.
• Keep your eyes op gaze soft and look forward.
• Try to breathe slowly.
• Sitting straight helps to remove obstructions in the
airways. Relaxing the shoulders can reduce anxiety and
improve breathing.
• Seated, bent forward:
• Sit comfortably in a chair.
• You can put your forearms on the arm rests of the chair or your
thighs an lean slightly forward.
• Don't do this if you feel dizzy, though.
• Leaning forward improves "ventilatory capacity" or the ability your
lungs to take in more air.
• Seated with head laid down:
• If you are sitting in front of a desk, make a pillow with your arms
and lay your head down.
• Look to one side—rest one of your cheeks on the arms rather than
the forehead.
• You can also keep a chair cushion or pillow under your cheek.
• Standing with back support:
• Lean your back against a wall.
• Bring your feet slightly forward, away from the wall.
• Focus relaxing your shoulders.
• Standing, forward bend:
• Face a wall or window sill.
• Lean forward slightly and rest your palms on the wall or your elbow
the window sill (make sure the window is secure and there is no risk
of you falling out).
• High side-lying:
• Place four or five soft pillows on your bed and lay down on one side
with your head resting on the pillow
• This position is also good to sleep if nasal congestion (blocked nose)
is giving you sleepless nights.
 Breathing positions

• It can be quite scary when you can't breathe

properly. It is also completely understandable if
this brings up bad memories of you stay in the
hospital or the sickbed at home.

• However, your immediate goal when you are out

of breath should be to regularise your breathing.
Try not to panic and focus on doing one of these
exercises:
 Breathing exercise

• Belly breathing: Sit comfortably in a chair. You back should

be upright but supported.
• Now place one hand on your chest the other on your
tummy.
• As you breathe in through the nose, feel the hand on your
tummy rising.
• Breathe out through you mouth and observe the hand on
your tummy returning to its original spot.
• Breathe comfortably.
• Research has shown that when we breathe in through the
nose, there's a natural injection of nitric oxide into the
body. This helps the lungs to take up more oxygen with
each breath
 Breathing exercise

• Trace a rectangle: This exercise can help you regularise

your breathing by getting into an easy rhythm.
• Start by finding a small rectangle in your room: a
computer monitor, television screen or window frame
will do.
• Breathe in as you move you gaze from one end of the
shorter side of the rectangle to the other end.
• Breathe out as you look down the long side of the
rectangle.
• Do this for one or two minutes or until your breathing
becomes more rhythmic.
 Breathing exercise

• Paced breathing: Climbing stairs and walking longer distances may

leave some recovered patients winded.
• Rest assured it will get better little by little.
• You can gradually increase the distances you walk and stairs you
climb by following this rhythm of breathing:
• Breathe in before you take a step up.
• Breathe out as you step up one stair.
• Rest and breathe in before climbing again.

• Pulmonologists warn that supplemental oxygen will not ease

breathlessness in these circumstances. It is much better to focus
your attention on one of the exercises described above. Feeling
breathless can also cause anxiety, which can make breathing even
more difficult. It's not easy, but it is important to try and stay calm.
 Post-COVID diet: what to eat after COVID-19

• During this time, it is important to eat foods that help you rebuild
muscle, immunity and energy levels.
• Your diet should be rich proteins, vitamins and minerals, but you
should eat something from all food groups.

• Whole grains like wheat, ragi and oats are a storehouse of healthy
carbohydrates—the body's main source of energy. Meat, fish, eggs
are great sources of protein. Drinking bone broth or chicken soup
is also a good idea. If you are a vegetarian you could eat lentils,
beans, soybeans, nuts and seeds.
• You should consume healthy fats found in nuts like walnuts and
almonds. Cashews are a good source of zinc, which boost your
immunity and eases some flu-like symptoms
 Post-COVID diet: what to eat after
COVID-19
• Dairy products: You can have turmeric milk once a day to
boost your immunity and build up strength again.
• Soymilk, tofu cottage cheese are also good vegetarian
sources of protein.
• For adequate vitamins and mineral, eat at least five
servings each of vegetables and fruits in a day.
• Fruits contain a natural sugar known as fructose which is
easily absorbed in the body—that's why eating fruits gives
you energy quite quickly.
• You should, as they say, "Eat with the rainbow". This
means, try to include different colours on your plate.
• Purple from berries, from carrots, yellow from yellow bell
peppers, green from peas, and so on.
 Post-COVID diet: what to eat after
COVID-19
• Eat foods that lift your mood and boost your immunity,
like dark chocolate (at least 70% cocoa).
• Add plenty of fibre and water in your diet to improve gut
health.
• Some of you may experience loss of sense of taste
(ageusia). Or difficulty swallowing may kill your appetite.
• It is important eat at regular intervals despite these
problems.
• If you don't find the food palatable, try adding pickles and
jams to make the taste sharper.
• If you are having difficulty swallowing, try blending your
food into a smooth paste or cutting it up into very tiny
pieces.
 How to resume normal physical
activity and exercise after COVID-19
• If you've spent many days or weeks convalescing
in bed, then you might have also had some
"physical deconditioning" meaning your muscles
aren't used to some movements now.

• Devoting 20-30 minutes a day, five days a week

to the exercises you can do will help you regain
your strength and improving breathing faster.
• You can do some of the exercises standing up or
sitting down, whichever is possible for you in
your current stage of recovery.
 How to resume normal physical
activity and exercise after COVID-19
• Spend five minutes doing warmup. Sit on a chair. Shrug
your shoulders up and down, lift each knee by turn,
rotate the ankle and the wrists and if possible, bend
from side to side.

• For the main workout, you can do cardio exercises like

marching on the spot, climbing up and down on one
step in your staircase (you can hold the handrail for
support), or walking outdoors.
 How to resume normal physical
activity and exercise after COVID-19
• Strength exercises like wall pushups (doing standing pushups by
placing your hands on the wall instead of the floor),
• supported squats (with you back against the wall),
• bicep curls can help you build up strength in the muscles again
and heel raises (you can stand behind a chair or take support from
a wall as you come on your toes).
• Try to do some strength exercise thrice a week. You can start with
three sets of 10 repetitions and gradually increase the weights,
repetitions and difficulty level.
• Always end a workout with stretching exercises. For example, you
could extend your arms to the sides (at shoulder level) turn your
palms up and down, bend slowly from side to side, give a gentle
stretch to your hamstrings by sitting on a chair a leaning forward
slightly
 How to resume normal physical
activity and exercise after COVID-19
• These are just some suggestions to get you started. You can
do a host of other things.
• Take up morning walks when you feel you walk for a few
minutes without getting severely out of breath or tired.

• Remember also that it is normal to become slightly out-of-

breath while working out.
• If you can talk with a little bit of difficulty between sets,
there's nothing to worry about.
• But if you can't get two words out without huffing for
breathing, slow down.
 When to see a doctor

• If all goes well, you should feel a little bit stronger and a little bit happier
every day. That said, there are some things you should look out for during
this period. The following could indicate the need for medical attention:

• A little bit of breathlessness is to be expected, especially during exercise

or strenuous physical activity.
• However, if your breathing difficulties increase in frequency and/or
intensity while you're resting and the breathing positions and exercises ,
you should call your doctor.
• If you become breathless after even a little bit of activity and this does
not improve over the next few days, call your doctor
• If you develop fever again, or if your body temperature keeps rising and
coming back to normal, call your doctor.
• Call your doctor if you have chest pain or a feeling of pressure in your
chest.
 When to see a doctor
• If your memory and focus don't improve, check in with your
doctor.
• If you experience new confusion—that is, you develop confusion as
a symptom now—see your doctor immediately.
• If you are finding it difficult to do your daily chores despite trying
for a few days, ask your doctor to recommend an occupational
therapist.
• If your anxiety and mood become worse rather than improving
over the next few days, call your doctor or the government helpline
.
• If you are still experiencing any of these symptoms six to eight
weeks after being declared COVID-free, visit your doctor.

• :
 When to see a doctor
• If the recovered patient is a child up to19 years, see a
doctor if he or she gets a fever for 24 hours along with any
of these symptoms
• Breathing difficulty

• Confusion
• Bluish lips and face
• Diarrhoea
• Vomiting
• Rashes
• Red eyes
• Swollen hands or feet
 Takeaways

• The really hard part is over. Now you just need to be patient with yourself and
keep trying to increase your strength and stamina through a healthy diet, exercise
and self-care routine.

• Try to push yourself to do a little more every day. Managing your symptoms like
fatigue, cough, breathlessness and anxiety is important in this phase of
convalescence. So listen to your body.

• If your symptoms don't get better within six to eight weeks, if they become worse
or if you develop new symptoms like chest pain or confusion, visit your doctor.

• Consider donating plasma 28 days after your doctor declares you COVID-free if you
are between 18 and 55 years old. Doing this could bring you a sense of purpose
and happiness—research shows that the act of giving brings us much more
pleasure than we give it credit for. Do make it a point to check who can give blood
plasma before going to a donation centre.
 13th September, 2020
Government of India Ministry of Health & Family Welfare Directorate General of
Health Services (EMR Division)

• The recovery period is likelyPto be longer for patients who

suffered from more severe form of the disease and those
with pre-existing illness
• Post-COVID Follow Up Protocol
• (i) At individual level
• • Continue COVID appropriate behaviour (use of mask,
hand & respiratory hygiene, physical distancing).
• • Drink adequate amount of warm water (if not contra-
indicated.
• • If health permits, regular household work to be done.
Professional work to be resumed in graded manner
 13th September, 2020
Government of India Ministry of Health & Family Welfare Directorate General of Health
Services (EMR Division)

• Mild/ moderate exercise

• Daily practice of Yogasana, Pranayama and Meditation, as

much as health permits or as prescribed.
• Breathing exercises as prescribed by treating physician.
• Daily morning or evening walk at a comfortable pace as
tolerated.

• Balanced nutritious diet, preferably easy to digest freshly

cooked soft diet.
• • Have adequate sleep and rest.
• • Avoid smoking and consumption of alcohol.
 13th September, 2020
Government of India Ministry of Health & Family Welfare Directorate General of

Health Services (EMR Division)

• Take regular medications as advised for COVID and also for

managing comorbidities, if any. Doctor to be always informed
about all medicines that the individual is taking so as to avoid
prescription interaction.
• • Self-health monitoring at home - temperature, blood pressure,
blood sugar (especially, if diabetic), pulse oximetry etc. (if
medically advised)
• • If there is persistent dry cough / sore throat, do saline gargles
and take steam inhalation.
• Cough medications, should be taken on advice of medical doctor
• • Look for early warning signs like high grade fever,
breathlessness, Sp02 < 95%, unexplained chest pain, new onset of
confusion, focal weakness
 13th September, 2020
Government of India Ministry of Health & Family Welfare Directorate
General of Health Services (EMR Division)

• (ii) At the level of community

• • Recovered individuals to share their positive experiences with
their friends and relatives using social media, community leaders,
opinion leaders, religious leaders for creating awareness,
dispelling myths and stigma.
• • Take support of community based self-help groups, civil society
organizations, and qualified professionals for recovery and
rehabilitation process (medical, social, occupational, livelihood).
• • Seek psycho-social support from peers, community health
workers, counsellor. If required seek mental health support service.
• • Participate in group sessions of Yoga, Meditation etc. while taking
all due precautions like physical distancing
 13th September, 2020
Government of India Ministry of Health & Family Welfare Directorate General of
Health Services (EMR Division)

• (iii) In healthcare facility setting •

• The first follow-up visit (physical/telephonic) should be within 7
days after discharge, preferably at the hospital where he/she
underwent treatment.
• • Poly-therapy is to be avoided due to potential for unknown drug-
drug interaction, which may lead to Serious Adverse Events (SAE)
or Adverse Effects (AE).
• • The patients who had undergone home isolation, if they
complain of persisting symptoms, will visit the nearest health
facility.
• • Severe cases requiring critical care support will require more
stringent follow up.
According to the American Psychological Association (APA), a study published in The Lancet Neurology in July
2020 and another published in The Lancet Psychiatry in June 2020, even patients who’ve had mild to
moderate symptoms of COVID-19 are likely to grapple with cognitive changes in the aftermath

• The WHO recommends that you and your family recognise

these difficulties related to attention, memory and
thinking clearly, and adopt the following strategies to
manage them.
• 1. Adjust expectations: It’s quite natural for memory and
concentration issues to come up after being unwell, so
don’t beat yourself up about not being able to get back to
your old life and abilities immediately. Take your time, give
your mind and body a chance to recuperate.
• 2. Brain exercises: Start new activities or hobbies that
stimulate the brain, like puzzles, word games, number
games, memory exercises and reading. Start with exercises
which are achievable, and gradually challenge yourself to
increase acuity.
 According to the American Psychological Association (APA), a study published in The Lancet
Neurology in July 2020 and another published in The Lancet Psychiatry in June 2020, even
patients who’ve had mild to moderate symptoms of COVID-19 are likely to grapple with
cognitive changes in the aftermath

• 3. Prompt yourself: Lists, notes, alarms and reminders

can prompt you to get back to activities which you
might be missing out on due to brain fog. These can
also help you create a routine, which is one of the best
ways to feel in control and get back to normal life.
• 4. Physical exercise: Exercising may be difficult if you’re
also dealing with fatigue and breathlessness, but
gently and gradually introducing them back into your
daily life will make you both physically and cognitively
stronger.
According to the American Psychological Association (APA), a study published in The Lancet Neurology in July
2020 and another published in The Lancet Psychiatry in June 2020, even patients who’ve had mild to
moderate symptoms of COVID-19 are likely to grapple with cognitive changes in the aftermath

• 5. Break it down: Remembering or concentrating on all the steps of

a complicated action might be difficult, so break down the steps
and take them one at a time. The prompts mentioned above can
come in handy here too.
• 6. Pace yourself: Slow down. Restlessness in times like these is
understandable but you can’t rush your mind and body back into
order, especially in the aftermath of a disease like COVID-19. Get
into your old activities gradually, and if it feels too overwhelming,
then take time off to recover or talk to a specialist.
• 7. Let others help: Accepting help from those you share your life
with won’t harm you. Instead, it can make the recovery process
easier and the cognitive difficulties less frustrating if you have
company. Let your family and friends help you. In fact, ask them to
join you in creating memory and concentration games. This will not
only help you overcome your issues but also help those around
you deal with stress.
 The World Health Organization
(WHO)
• Dizziness, headaches, diminished cognitive abilities
like lack of concentration, memory recall and
recognition and brain fog (thinking clearly) are likely
to show up.
• The World Health Organization (WHO) says these
difficulties may go away within weeks or months of
you starting your recovery but for some people, they
can last for a longer time.
• These difficulties can have an impact on your
relationships, daily activities and your professional
life as you get back to it, so you and your loved ones
should take them seriously.
 in partnership with
Armed Forces Medical
College

Positiv
e
Menta
l

Building Healt
h

Positive Mental
Health in Nine
Simple Steps
Effective habits for a healthy
life
 Take simple
Get Good Exercis Avoid
steps every Sleep e
Regularl
Alcohol and
Drugs
y

day to
improve
mental Pr Conne Reduce

health and ac ct Screen

tic Time
enhance e

well-being M
ed
Social
ly
/Media
Exposure
ita
Building Positive Mental Health_Office of the Principal 4
Scientific Adviser, GOI 2
 1. Get Good Sleep • Sleep in a quiet, dark and well ventilated
environment
Practice sleep hygiene to rest the • Keep a regular sleep schedule, and try to
mind and body every day. sleep and wake up at the same time every
Insufficient sleep creates a cycle
day
of stress.
• Avoid alcohol and caffeine or other stimulants
before
Begins going to
Sleep
worrying
deprived sleep
/stressing
• Exercise regulary, as physical activity promotes
deep and restful sleep

• Avoid watching TV, or using the phone

Feels
inadequat Exhauste immediately before going to sleep
e d

Sleep Duration ADULTS at least CHILDREN at

Recommendatio least

Unable to
ns (hours of
sleep every
7-8 10
manage daily
activities
How Sleep Deprivation Cycle Affects
night)
hrs hrs
Individuals

Building Positive Mental Health_Office of the Principal 4

Scientific Adviser, GOI 3
 2. Get Regular Exercise

Higher
Lower
mental
mental
health
health
burden
burden

People who
exercise regularly,
experience fewer
mental health
issues than those
who do not.
The Lancet Psychiatry

Exercis No
e exercise
Building Positive Mental Health_Office of the Principal 4
Scientific Adviser, GOI 4
 3. Avoid Alcohol and Drugs Avoid situations and people associated with
cravings Learn to say no! Don’t give in to peer
Alcohol and drug abuse exacerbate mental pressure Engage in social and creative
health issues, creating a negative cycle of activities
dependence.
* Ref er to this NIMHANS document on de-addiction f or more
details

Experiences
Mental
Health
issues

Increases Turns to
Alcohol/Dru Alcohol/Dru
g Use g Use

Briefly Escapes
Mental Health
Issues
How Alcohol/Drug Abuse Cycle Affects
Individuals

Building Positive Mental Health_Office of the Principal 4

Scientific Adviser, GOI 5
 4. Practice Meditation You can visit the Centre for
Yoga (NICY) classes created
Begin by sitting or lying
down in a comfortable
to cope during the COVID-19

Yoga techniques—asanas
Pandemic by NIMHANS: position, close your eyes,
https://nimhansyoga.in/
(postures), pranayama (deep breathe gently and focus
breathing) and dhyaan on your breath.
(meditation)—improve mental
health.

Meditate for at least 15

minutes every day, and
combine it with some asanas.
And remember, it takes two
months of daily practice to
make a behaviour into a habit!

Building Positive Mental Health_Office of the Principal 4

Scientific Adviser, GOI 6
 5. Keep Socially Connected
Spend time with family and friends and
volunteer for causes you genuinely care about.
Meaningful social connections significantly
improve mental health.

Socia
l
Conn
ection

• Be open to sharing and listening

Emotion Lower
al well- anxiety/ • Be kind and empathetic to those around
being depression you
• Keep regular connection with close
friends/family
• Connect on calls/video chat if you're
unable to go outside
Social trust • Listen to music you enjoy
and
cooperatio
n
Positive Cycle of Social
Connectedness
Building Positive Mental Health_Office of the Principal 4
Scientific Adviser, GOI 7
 6. Learn new skills Engage in fun and play
based activities. Even small
Learning new skills boosts self- experiences that trigger
confidence and self-esteem. It pleasant emotions promote
overall well-being.
provides a sense of purpose which
triggers positive emotions in the
brain.

Pick up new
skills—craft
making,
drawing,
singing,
dancing,
cooking,
coding etc.

Brian Sutton-Smith, Theory of

Play
Building Positive Mental Health_Office of the Principal 4
Scientific Adviser, GOI 8
 • Limit social media consumption
7. Reduce Screen Time/ • Limit exposure to TV/Online News etc.
• Replace media consumption with social
Exposure to Media interactions

Excessive use of social media leads to

stress, anxiety and depression.
Adolescents who spend more time on
social media platforms and smartphones,
are more likely to report mental health
issues.
Overconsu
mption
of
Media

Social Anxiety,
Isolatio Depressio
n n

Less time
spent on
meaningful
activities
How Overexposure to Media Affects
Individuals
Building Positive Mental Health_Office of the Principal Clinical Psychological 9
Scientific Adviser, GOI Science
 8. Eat Healthy
Eat a balanced diet— combination
of vegetables, whole grains,
protein and fruit—to maintain
brain health.

• Link to Dietary guidelines for further

details

Nutritional deficiencies have shown to cause

symptoms of depression, fatigue, cognitive
decline, and other mental health issues.

Building Positive Mental Health_Office of the Principal 50

Scientific Adviser, GOI
 9. Connect with Nature Try to spend at least two hours a
week in outdoor green spaces.
Spending time in natural environment Create a small green area at home
reduces depression and anxiety. with potted plants.
Interaction with indoor plants also has a
positive impact on mental health.
Cari
ng
and
Nurt
urin
g

Sense of Sense of
Motivation
Achieveme
and
nt
Purpose

Reduction in
Stress/Negati
Sense of ve feelings
Connectedness
and
Self-confidence

How Growing Plants Creates A Positive Em otional

Cycle
Journal of Physiological
Anthropology
Building Positive Mental Health_Office of the Principal 51
Scientific Adviser, GOI
Do not neglect your mental health

Everyone Positive
experiences mental health
mental health enables people to
issues in life. realize their
Taking individual potential, cope
steps with the normal
to build mental stresses of life,
work
health
productively, and
resilience, and
Mental health contribute to their
seeking
affects communities.
external
support when COGNITIVE
necessary, EMOTIONAL
makes it easier SOCIAL
to cope with PHYSICAl
such issues.
well-being
World Health
Organization
 Help someone going LISTEN- Listen to the person closely, with
empathy, and without judging

through mental INQUIRE ABOUT NEEDS AND CONCERNS - Assess

and
health issues respond to various needs and concerns—
emotional,
physical, social and prac t ic al (e.g. c hildc are)

The needless VALIDATE - Show that you understand and

believe the person. Assure the person that
stigma and shame he/she is not to blame
associated
with mental health
ENHANCE SAFETY - Discuss a plan to protect the
prevents people from person from harm
Do not
issues,
discriminat
e against
asking for help. If you SUPPORT - Support the person by providing
those know someone who access to information, services and social
undergoing may be experiencing support
mental
health such issues,
issues! encourage them to
. take steps towards
building positive
mental health.

World Health
Organization
 Do not ignore the
symptoms!
Mental
health
issues show
up in many
different
ways.
Learning to
recognise
these signs is
an essential
step towards
building
positive
mental
health.

NIMHAN
S
Remember
It is normal to
experience
mental health
issues. You can
take control of
your mental
health by taking
small conscious
steps everyday
for prevention
and treatment.
Many resources are available for
individuals who

need external
support to cope
with mental
health issues.
Make sure you reach out if
you
feel any sign of mental
distress!
By taking
these steps,
you can
slowly build
positive
mental
health and
cognitive,
emotional,
social, and
physical
resilience for
a fulfilling
life.
 in partnership with
Armed Forces Medical
College

Cope with normal stresses of life

Contribute to
community

Work productively

Realize full

Knowledge and Design Support

capabilities
by
Vertiver Sustainability
Foundation
•THANK YOU